King Adam

I'm starting this thread because of a thread that Juicy started. He talked about wanting to shed some weight. I told him I could help and stated a few things and ka-blam .. others were interested too.

So here we go ... I'm going to give a very basic introduction on how a webmaster can stay healthy, stay looking good not only on the outside but the inside as well. There are three parts .... your eating habits, your excercise routine and your mental strength. This is not a lose fat fast scam. This is a life style change. This is a way to spend 1 hour a day, 5 days a week and keep in shape. This is a way to learn how to eat so that you feed your body the things it needs and not feed it with the crap you don't need. This is a 6 week program that will turn you into a healthy better toned person. You just gotta do it.

Phase #1 - Eating Routine
Some individuals call this your diet. I don't like the word diet as it implies you are overweight or not looking all that great. You must start with positive energy and a positive mind. Using terms that are negative will only make your brain think negative. So we call it your eating routine. On average, a person should take in no more than 60 grams of fat and 2000 calories a day. This is a good base to work with. There are so many ways to cut out fat and calories here and there and you will hardly notice. Buy skim milk, buy juice's that read DIET, they have much less sugar. Sugar turns to fat if you don't burn if off. Everything you buy, you should make sure its fat free or low in sugar. SODA ... well say good bye. If you are a heavy soda drinker, just wean yourself off over this 6 week program. I could write about details forever so I'm just going to tell you a couple things that you should eat.

Breakfast - Cereal with skim milk. Good cereal ... not sugar cereal. I eat Special K with Berries and other nut cereals. Always have a fruit juice like OJ or grapefruit juice. Eat as much as you want for breakfast ... if you are going to splurge ... breakfast is the time to do it. Every couple days, make a smoothy. This is where you take a blender and put a bunch of fruit in it add ice and have a morning drink loaded with goodies. Here is a great mix.

3 cups of OJ
8 strawberries
20 blueberries
1 full kiwi
1/2 peach

Fruit in the morning is good. Its high in sugar so you have the whole day to burn it off. Plus you get all your fruit servings for the day out. Breakfast is that simple. And its important that you have breakfast as soon as you get up. Don't go to your computer and start working ... eat first. Get creative with those smoothies. Eat as much cereal and fruit as you want in the morning. If its cold out, go get some otmeal. Even eating a couple eggs with bacon once a week is ok. Not 3 eggs .. just 2.

For lunch .. do whatever but be smart. No fast food burger joints. Hit up subway and get a wrap not a bun. Less cards is better. And no mayo or oil. Use mustard or their fat free dressing. I'm a freak for beans. I make my own bean soup thats killer. High protein, low fat and great for the digestive system. Another great lunch is those Lean Pockets .. only 7 grams of fat each. There are a bunch of soup recipes I have that are all great. Good for you and low in bad things. Plus soups digest easier.

For dinner .. eat small. You slow down at night and don't burn off as much. Do not eat past 8pm. Stick with seafood and vegatables. All your veggies are best cooked in a steamer. Make a mix each night. Asparagus, broccoli, red peppers and all the rest. Just make what you like. Put it in the steamer add some garlic powder, pepper and low sodium soy sauce. Each night, try different fish. You can also mix in chicken breast and turkey. Try your hardest to stay away from red meat. It clogs the system and has a lot of fat. Seafood is the best move. Plus, there are enzimes in fish that actually help the lungs repair themselves. I can find the resource upon request.

You have to stay disciplined. You have to stay strong. Of couse you can cheat a little, grab a piece of pizza, have a pepsi but as time goes on and you retrain your brain, you won't want it anymore. I never drink soda and I don't even think about it anymore. Everyone knows whats good and bad for them. Just don't allow yourself to be weak and crumble.

Some of you may be on the go all the time ... well ... being healthy takes some time. Make your life your priority and do what you needs to be done.

Ok .. enough with this. You get the idea. Eat lots of seafood, veggies and fruit. Use lots of different herbs when cooking. And take a multivitamin everyday too ... it helps fill in the gaps. And remember, this is a basic idea for the average person. If you are not the average person, then email me so we can discuss the correct options for your situation.

Phase #2 is the exercise routine ... that will come in my next post. This program is sweet. You can do it in any room and you need no weight. At the end of 6 weeks you will be tone and strong and feeling great.

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tical

what are your stats? height / weight?

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J$tyle$

Good shit Adam!

King Adam

I'm 6'1" and 182 or so. I haven't checked my percent body fat lately but I'm sure I'm around 7 or so. I'm 31 years old and have jacked up body parts from injuries. I do yoga as well.

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King Adam

Also, I've been getting some emails from people and have no problem helping friends and future friends. So when you email me at ADAM AT HEALTHYWEBMASTER DOT COM please include the following.

Age :
Height :
Weight :
Location :
Nationality :
Married :
Kids :
Pets :
Hobbies :

Exercise is coming next ....

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King Adam

Some side notes to eating.

When you want a late night snack ... grab some carrots, peppers or any othe veggie and some fat free blue cheese. Its all the little things like this that make the difference.

You GOTTA stop eating fat food when fat free is available right next to it in the store.
You GOTTA not eat after 8pm .... this is especially hard for the marijuana smokers out there.
NO FAST FOOD and NO BURGERS. If you have to eat red meat ... then eat a Filet Mignon. Least amount of fat.

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Jace

I don't do any of that...I eat what I want, I smoke, I drink

but my thing is, I walk or be active for AT LEAST 2 hours every day...i get out of the house and do something in the yard, I go to the mall and shop...I just do something that is active

activity is what is missing out of 80% of americans lives, and it is one of the reasons we are becoming an overweight nation...no one gets out and does shit on a regular basis anymore....

every day, just do it, get out and do something active

Jace

I DO agree with that totally....

I don't notice a difference in my weight when I eat fat free shit, but I do notice feeling better

when I buy snack foods, I always buy fat free now...same with dressings, drinks, etc....

oh...and crystal light lemonade is the SHIT!

King Adam

Jace .. I know you. Some of us our blessed with high metabolisms. We don't need to do as much as someone else does. Everyones dna is different.

I drink too. But when I drink, I stick to wine. I acutally make my own red wine. Just won a gold medal in a regional contest in Little Italy and won the bronze in Vegas last month in a national contest through the AWS.

And you may not have a weight problem. Just because you look good on the outside doesn't mean you are doing good on the inside. My approach and goal is to balance everything. Look good on the outside while being healthy on the inside.

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raster

Good common sense rules.

Look forward to the exercise routines

Jace

yeah, i am blessed with an insane metabolism, and I am thankful for that shit....I did the testing for it a while back...when I eat one meal, i pass the previous meal 30 minutes later...LOL

dude, you make wine? sweet man, i would love to try it out one day man

King Adam

Sure do ... I go to San Fran every October with a truck and my buddy and we buy grapes. We bought 2000 lbs this year. I'm a wine freak. If I'm gonna get drunk I'm going to get something good out of it. Wine has sugar yes ... but it as so many vitamins and trace elements its crazy.

You going to Vegas? I may bring a few bottles with.

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erik b

bring on the exercise~

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bhutocracy

I've dropped 3-4 pound in the last week and a half following that same routine with 30-60 min of exercise a day.

#1 flipped my eating times - nice bowl of meusli (bran/dried fruit/oats) in the morning and a white tea no sugar instead of nothing and a coffee with 1.
decent lunch.. half a vegie burger instead of a full vegie burger or half what i would normally have because lunch is no longer breakfast as well and finally a light salad for dinner instead of a big meal with an occasional dessert.

#2 30-60 min of exersice a day - 30 min on an exercise bike watching tv in the morning.. 30 min watching tv at night. Some free weights on alternative days - just 10lb dumbells for long sets.

#3 no bad snacking.. no saying "yes" when one of the guys goes for a store run for icecreams.. eating plums or apricots during the day instead of ice creams, iced coffees, chocolate bars, dessert yogurt.

#4 No soda. green tea instead of coke for a pick me up, ginger cordial mixed weak with water instead of ginger beer. I don't really eat "low fat" things because it usually means high sugar and i don't eat "diet" things because it's artificial sweeteners and whatnot. I don't need coke enough to drink horrible diet coke. I just drink something else.


#5 no carbs. No unessecary bread.. no longer making a sandwich out of everything, no coconut rice with thai takeaway, just the main vegetable is enough by itself on the one night a week i get takeout.

I know it's too early to be going on about anything, but it's all commonsense stuff i've picked up by osmosis and my "tight" pants are starting to slip a bit after not even a fortnight so im happy.. my goal is a 20 pounds loss.. just need to keep it up which shouldn't be too hard.. im not really noticing any bad effects.. not hungry or anything just a bit of a pain in the ass to switch eating habits when your partner hasn't as much. But yeah.. I'm an all or nothing kinda guy.. just need to make sure i stick with it for 6 months and incorporate a lot of it into a permanent lifestyle. But once I'm at my desired weight or under it I'll add a few of the treats back in occasionally or do whatever the hell i want for one day a week so long as the other 6 are good and exercise filled.
You've just got to decide to do it.. it's surprising easy... probably the biggest thing is really listening to when your body tells you you're full and not just finishing whats in front of you because it's there... it's suprising how much extra you can eat because of that.

Good luck to anyone starting.. it doesn't take long to see results which are the best motivator to keep on going.. I'm kinda surprised myself.. i expected to notice after a month.. not two weeks. Then again i've never really tried to lose weight before.. only get a bit fit and workout with swimming and weight training which didn't really move the weight as much as a slimming diet and aerobic exercise will just redistributed it to muscles.

tristan_D

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bhutocracy

man i hate that lame edit time window... stupid unesscessary typos.

galleryseek

that is somewhat of a bad diet routine suggestion adam. the whole "3 meals a day" thing is complete, total, bullshit.

you cannot eat that small amount of food you suggested, over 3 meals, and avoid the feeling of hunger. sure, you're right about eating healthy foods, but like i said, the timing in which you're suggesting is wrong.

ideally a person should consume at least 5 meals a day, obviously smaller portioned. the more you can spread your food intake throughout the day, the better. this will help raise metabolism (burn calories) as it forces your digestive system to work more, which requires energy (calories) to operate.

so as far as "when, and how frequent i should eat" is concerned... eat immediately once you feel the first signs of hunger, and eat enough to sufficiently satisfy that need (don't gorge), and you'll be fine.

and when you suggest an exercise routine, it better include both resistance training and cardio training. resistance training helps build muscle, which raises the metabolism (as muscle requires more energy (calories) to operate) which helps eliminate excess fat - and cardio is a given.

Jace

hell no man, no vegas for me, i am not dealing with that bullshit.....too crazy for my ass

I will see you again soon sometime I am sure...

grumpy

How is NIkki doing??

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phogirl69

I'm not fat, I'm 5ft tall and barely weigh 90lbs, yes 90lbs...

But even though I'm thin I know I'm unhealthy because I eat a lot of junk like burgers and other crap. I am so lazy that lately I've been waking up at 5 or 6 in the EVENING so there goes eating breakfast. I'm in front of the pc all day and I'm too lazy to even leave the house so forget about buying Subway, my bf actually buys food for me, he doesn't get home until 11pm and the only thing open at that time is In N Out so I tend to eat too many burgers.

I'm so lazy I only eat one big meal, or just eat whenever i feel like it, i have no concept of what's breakfast, lunch or dinner anymore.

Even though I fit size 0 jeans I know I'm unhealthy, I haven't been working out for months, I never even get to see the sun to be honest, I don't think I've seen the sun for 2 weeks if not longer!! When I wake up its already dark and I already HATE to go out because I'm anti-social but whenever I am dragged to go out it's usually night time...

Sam Granger

Isn't that what Dr. Phil always says?

reed_4

this is a nice thread. <bookmarked>
thanks king Adam.

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Hal

Very informative thread. This is very similar to the "eating routine" I follow. I never count fat or count calories, I just know what is healthy and what is not and I enjoy my tasty and nutritious meals with vigor.

About eggs, as far as I know all (or a very high %) of the egg's fat is contained in the yolk. The white part of the egg is almost all protein and it is in fact a very basic form of protein which is very good for building up. Would you say this is true?

In reference to your post about exercise. I think the key is to find a method of working out that you really enjoy. I do some running now and then but this is purely for fitness because I find it boring (even with the shuffle) and I push myself so its hard going too! I also do taekwondo, play soccer and cycle alot... I immensely enjoy these activities and would never consider them a chore.

Red meat is very high in iron and tasty too. I have a 200g filet migon steak maybe 3x a month or so. I love tuna, salmon, chicken and share your passion for beans. My relatives in Portugal always make a black bean stew when I visit, I think it is typically a brazillian dish.

Most of my friends drink way too much and eat crap, although good food in the UK costs £$£$.

Ramster

Good post Adam. Eating right is a bitch for most people.

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JuiceMonkey

I disagree with a lot of this...
special k and such are still processed foods, and are not made from whole grains

your "ideal" breakfast food would be oatmeal, with a protein shake..

"Stay away from carbs" what the heck? You mean stay away from sugar.. whole grains and fruits are great carbs! and your body needs them, the proper mixture is 40/40/20 (roughly) 40carb/40protein/20fat

The subway wraps (again white flour) with processed meats, not your ideal choice. But for on the go I guess it's better than a big mac!.

Don't eat after 8pm? What if you go to bed at 2 am? where did the magical 8pm time come from? Your last meal of the day should be a casein (slow digesting protein) like cottage cheese, so it releases protein through out your body over the time you're not eating.

Also try and break it down into 5-6 meals a day, and NEVER be hungry (you will over eat).

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JuiceMonkey

couple of tips from me,

1. Buy a shirt that is 2 sizes to small. hang that bitch some where you will see it everyday, do not stop until you fit this shirt.

2. Chew gum while cooking big meals, this will stop you from "snacking".

3. Keep a log, and a food journal if you want to get crazy like i do use www.fitday.com (free service) will allow you track your calories, general rule of thumb is 16 X your bodyweight for losing fat (calories per day) break this into 5-6 meals and botta bing botta boom

4. Don't run/jog whatever but set a landmark and see how quick you can get there everyday, once you're getting there too soon make the land mark further.. etc..etc...

anyways I've done a crap load of research, and still losing weight my self up to 108lbs total lost thus far.. about 20lbs away from my goal, so I'm not talking out of my ass ;)

good luck

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Nylz

This thread is bookmarked

Btw Adam, I love red wine, and I'd love to taste yours

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Nicky

Very nice post

I eat too much junk food and drink too much alcohol too, but atleast I go to gym 4 days a week and also do some running/cycling every other day

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J-$

For the dumbasses who argue Adam's post...

...there's a thousand ways to succeed. Basically, you need a strong will and common sense. You try and have elements from all four groups everyday, and eat shit you dont like, you'll see you'll get used to it. What I suggest is you work out 1 hour every morning BEFORE you go on the computer since most people I know are confined to it once they get on it. So yea 1 hour, start up by 20 mins cardio with lets say a jumprope, treadmill, take your pick. Then work your muscles with freeweights + a bench, that's all you need. DO IT EVERYDAY. Sooner or later, you'll love the feeling, you'll start to love the positive changes in your body, plus you won't want to throw away all the efforts you put in working out by eating junk, so it makes eating healthy shit a whole lot easier. I dont even know what my fat percentage is, nor do i calculate my calories. All you have to do is go one meal at a time; you want to feed your body what it needs everyday. So you try and get white meat, fruits, vegetables and milk everyday, as simple as that. If you're hungry some more, there's still room for fibers, or more fruit, vegetables... You can basically eat as much as you want...

Usually, the #1 reason for failure is lack of will. Who said you had to enjoy what you're eating? DO NOT think everybody else that's thin has a high metabolism and that youre just cursed; if you're not willing to sacrifice then youre not ready yet.

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seeric

HOMO!!!!!!!!!!!!!

d00t

fuck all the skim and diet products... some of us are actually trying to eat as much as we can to put ON weight! ;)

King Adam

5 Meals a day is correct, but this is about losing some weight .. so you do 3 meals a day with healthy snacks. Like I said, when you get hungry and want a snack .... grab some veggies and some fat free dressing. I don't think you read all of my posts.

And I haven't even got into the exercise routine yet. I know that one needs resistance and cardio ... my workout has both.

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King Adam

Listen, I'm not writing my perfect diet .. I'm writing something that is reasonable. Of course one should try and eat organice foods. But most people don't have the luxory of having an orgranic market by them and if they did they don't know much about organic foods.

Remember, this is for a typical webmaster and a typical person. I go to bed plenty of times at 2 or 3am, but I still don't eat after 8pm. If I get a little hungry, I drink a bunch of water to fill me up and have some carrots or something.

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King Adam

Thanks to those of you that have read this and appreciate it.

It doesn't have to be complex ... just

Drink - tons of water, diet juices that have minimal sugar and tea ... green and white.

Food - Eat veggies, fruits, seafood and nutz. You can sneak some crap in there once in awile, but thats like once a week.

Mental is the biggest part. If you get weak you will fail. If you are mentally strong you will win.

This is a 6 week program on how to change your lifestyle around. How to get in shape in 6 weeks. I'm sure this is not the only routine out there, but its mine, it worked for me and has worked for others that I have helped.

Exercise routine is next.

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King Adam

Phase #2 - Exercise Routine
Here is the exercise routine that will blow your mind. Its amazing and you don't have to go to a gym or use free weights. This workout is a form of ISOTONIC EXERCISE. First I'll give the 8 exercises you do with a small description of how to do it, then I'll give you the breakdown of reps and sets.

#1 - Eight Counts
Some of you may have played football and know of these. Stand up with you arms hanging down and your feet about shoulder with. Squat down and put your palms on the dround about a foot in front of you ...thats (ONE). Then trust your legs back behind you putting yourself in a pushup positiion (TWO) Drop your body to one inch off the floor like a pushup (THREE). Push back up (FOUR). Then thrust your legs out life a jumping jack (FIVE). Pull your legs back in so you are in a pushup position (SIX). Now pull your legs forward so you are squating again (SEVEN). Then finally stand up into the original position(EIGHT).

#2 - Situps
Easy enough ... but don't cheap. Keep your arms crossed over your body like how they buried ancient Egyptians. Go all the way down and all the way up. Do this on a soft surface and make sure you go slow. Don't just rip them out.

#3 - Pushups
Another easy one. Hands can be moved around as you so them. Do one set with your hands close together and do another set with your hands wider apart.

#4 - Leg Levers
Also know as leg lifts. Lay on your back on the floor, put your hands under your butt to support your bak. Put your legs straight out and lift them up in the air ... never rest them on the floor when you come down.

#5 - Dive Bombers
Love these .. similar to a pushup but more range of motion for the shoulders and upper body. Just like a pushup stance, but bring your hands and feet closer together so that your butt is sticking up in the air. Roll back on your feet. To start, be leaning back stretching out your calves. Let your head drop to one inch above the floor, just your head should be dropping straight down. Once your head is down, then move forward like you are trying to stick your head under a fence and coming up the other side. You should end up in a position where your head is in the air and your body is on the ground. You will look like a bow ... this position is also known as the Viper position in Yoga.

#6 - Arm Haulers
This is like doing jumping jacks on your stomache. Lay on your stomache and only using your arms, start doing jumping jacks. Never allow your arms to touch the ground, they should float an inch above.

#7 - Chinups
Go and get a pull up bar from the sporting good store. They are like $20 or so. You can rotate from chinups and pullups. Chinups are with the palm of your hand facing away from you. Pullups are with the palm facing you.

#8 - Squat Jumps
Interlace your fingers behind your head. Squat down fully with one leg forward and one back. This is starting position. Jump in the air and switch positions of your legs, with one foot going foward and one going back. One you return to the original position, that is considered one jump.

Thats the exercises .... post any questions if you are confused about anything. I will put up the actual work out soon.

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King Adam

Good post. Most people don't undestand that the most important part of getting healthy is your mental ability. You can know everything in the world about health and exercise, but without mental strength, you are nothing.

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xNetworx

This is progress of 1 year of lifting weights 3-4 days a week, eating a medium carb, high protien diet... minimal alcohol consumption (A few drinks here and there but almost no binges). I did however use NOX3, Whey Protien, and Ephedra.

sfera

looking good bro, im in the proces of toning up, what is NOX3?

xNetworx

Nitric oxide... The "Perpetual Pump..." Cell-signaling vasodilators... You've heard about it, now it's time to add it to your training program. What is vasodilation? In plain English, it's when blood vessels dilate or relax. When blood vessels relax, they widen. Nitric oxide (NO) is the key here. NO is an important endogenous pulmonary vasodilator. As a vasodilator, nitric oxide has the ability to increase your body's ability to delivery blood to working muscles. More blood means more oxygen and nutrients that are being pumped into skeletal muscles. All this translates into bigger, fuller pumps and better overall gains. In fact, with NO, you can expect increased muscle size, strength, endurance, and quicker recovery times.

Raven

This is true.

For me...I thought I was dying. We wanted a flagstone patio and we wanted to lay it out ourselves. I had to sit down every fifteen minutes for fifteen minutes....I'd never been heavy until I married Tev and then I started eating my own cooking...Big mistake.

The only thing I don't agree with is the diet food. The word 'diet' doesn't bother me. We eat a diet, whether it is healthy or not. But 'diet' foods....we really don't need.

Real orange juice is 109 calories per 8 oz, grapefruit juice is even less.

There are plenty of real foods that have everything you need, without resorting to aspartame or splenda.....

Cascade makes a yogurt that is delicious and has no diet product other than skim milk, making it no fat food...

There are plenty of foods: carrots which keep you regular....and I most certainly agree about steamed veggies...that can be a meal unto itself.

I hadn't had butter in almost eight months. I find I can't eat it anymore.

I've lost my weight very slowly....and I do have a personal trainer; but, he only motivates me to show up for appointments ....for my resistance and weight training...the cardio is on me...and now, you can't keep me away from the gym.

Without going at least five days a week, I feel sluggish and icky....

Good thread, Adam....I've lost 40 pounds so far.....size 18 to 8 and still going.

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King Adam

Well done ... if you have weights at home or have time to hit a gym, thats great. A lot of people don't wan to go to the gym. Maybe its too far, maybe they don't look good and are embarresed about going.

I'm not one for taking suppliments .. I try to stay as organice as possible.

But congrats ... you did good. I see you are in the Valley of the Sun .. meaning Phoenix? I'm here too.

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BradM

I spread my fruit out for the day. The natural sugar helps give me kicks of energy so I like to have several servings a day of it.

I typically have porrage (oats) for breakfast with a bit of milk and blueberries.

latinasojourn

everything this poster says is true.

sitting in front of a computer all day will shorten your life unless you change your lifestyle.

my routine is based on the basic principles above, but it includes very strict diet, limiting of sugars, high fiber to feel full and not be constipated, low cholesterol, extremely low saturated fats, no trans fats, no HFCS (high fructose corn syrup), etc. on anything i eat i eat for nutrition, i read labels on cans. i keep a daily calorie log and do not go over 1800/day. i eat mostly raw foods, lots of fruits and vegetables, for meat mostly tuna and chicken.

and i ride my bike the equivalent of 8 miles a day every day (if weather is bad or cold in am indoors on bike trainer).

i am 55, 5' 9", 143 lbs and have the flat belly of a 25 year old.

and i am married to a beautiful 20 year old girl.

you can take control of your health---but it DOES require some sort of plan.

King Adam

I totally agree with you. I don't like the word diet myself. You don't need to eat diet foods to be eating healthy. I never eat butter or salt.

Once a person gets going and sees the results, they'll be motivated to keep it up. I highly recommend taking a picture of yourself in the begining so you can see your progress.

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latinasojourn

forgot, my main diet "tip".

old fashioned (rolled) oatmeal.)

anytime you have hunger pangs eat a bowl of it with some walnuts and flax seed.

i have that every single morning.

Babagirls

cool
personally, i liked the 2nd pic of you. (im not into bulky, totally ripped dudes) but im sure the ladies love it!!!!! congrats on the awesome transformation!

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King Adam

Great posts. You have your shit right. I eat the same as you. I'm always reading labels and making sure I stay under 60 fat grams and 2000 calories.

Flaxseed - that stuff is magical. I chop it up in a coffee grinder and add it to a lot of foods like salads, yougurt and smooties.

Congrats on your health. Its a lot harder as you get older. I have a lot of respect for people like you that keep it together.

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xNetworx

Thanks so much sweetie! The last pic in that gif was taken in July... i've been hitting it HARD since then.. if you didn't like that 3rd pic, you sure as hell won't like the next one I add I try not to gain any more weight.. I like being right at 205. there is such a thing as being "too big". Heart strain isn't exactly healthy.

King Adam

Ok .. here goes the exercise routine.

Week #1
Eight Counts - 2 sets of 8
Situps - 2 sets of 14
Pushups - 2 sets of 12
Leg Levers - 2 sets of 14
Dive Bombers - 2 sets of 8
Arm Haulers - 2 sets of 20
Chinups - 2 sets of max
Squat Jumps - 2 sets of 8

Do one set of everything first then do the second sets of everything. So you do one set of everything and then start again and do another set of everything.

Do this every Monday, Wednesday and Friday. Each week ADD 2 reps to the sets. This way you are increasing your reps every week. By week six you will be cranking these out and your body will be more tone than you can imagine.

You also must get in your cardio. Walk briskly for 20 minutes during week 1. Each week add 2 more minutes to that and start adding in jogging while removing the walking. By week 3, you should be jogging the whole time. Do this every Monday, Wednesday and Friday.

If you have knee problems, then ride a bike but do it a little longer than 20 minutes to start.

On Tuesday and Thursday, you should try everything to swim. Swimming is the best exercise known to man. It works out everything and is easy on the joints. I'm lucky that I live in Phoenix and I can swim year round. If you aren't that lucky, try a community center or something. If you can't swim at all, then do any kind of cardio exercise on Tuesday and Thursday for 30 minutes.

Take Saturday and Sunday off to allow yourself to heal.

Some of you may find it hard to do some of the above exercises. Thats ok ... that just means it will take a little more work. Before you start the routine, spend 2 weeks before just doing these exercises in random. You just need to start showing your body that you need it to start working. Sit down and do a few situps. You can do pushups with your knees on the ground .. this is much easier and will help you get the muscles ready.

If you have never worked out before, DO NOT jump right into this. You must start with a 2 week warm up period. If you start to hard and fast, you are likely to get injuried.

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TheJimmy

Good stuff Adam, so I take it dim-sum for breakfast is off the list ?


I'll give this a whirl and keep ya posted on how it does, I need to drop a couple of my charming extra pounds.

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